Category Archives for "Coach Nancy"

Last week at Cr8 Fitness we invented a Holiday. It was a holiday of huge importance. In fact it was such a big deal that all bosses everywhere gave you the day off. Many of you used that day to travel, dine, shop, see family and friends or just to take some you time. We called the Holiday - FUN Friday.

Allowing your brain to think of exciting, thrilling events like time travel and all expense paid shopping trips in Europe or even your boss giving you the day off is Imagination. Its a side of us that feels childish and yet it gives us a sense of freedom to think outside of normal. 

I am sure you could see me in a bouncy house full of those little balls playing up a storm. I haven't done that in years.

And at the same time because I would have to travel over an ocean it is less likely I am in a far away country enjoying extraordinary buildings. 

In fact and truly you can do this too, there are filters you can add to your camera that enhance your image, add backdrops, or even change your appearance. 

You guessed it, Imagination is not real. But there is a very real part of my life that should shine, my thankfulness and appreciation of you.  

Thank you for being you. (and being real)

There are some new awesome things that have changed at Cr8 Fitness to go along with the great training, fun atmosphere, and companionship that has always made up the heart of Cr8 Fitness. We didn't anticipate all these new things but they make it feel all new. 

Having the Best Day Ever and you should too,

Coach Nancy

• 6 apples, cored and quartered 
• 1/2 teaspoon ground cinnamon
• 1/2 cup water

Toss the prepared apples, cinnamon, and water into the slow cooker. Let cook for 3-4 hours on high or 6-7 hours on low. Stir and mash occasionally. Let cool and blend if you want a super smooth sauce. The peels at this point are almost completely dissolved. Store in the fridge for up two weeks, or two months in the freezer. Makes about 2 cups of applesauce.

Of course if you like to take a little extra time you can peel your apples. I have a large crockpot so I can easily double this recipe. 

Enjoy good food,

Coach Nancy

........ (hold please, I'll tell you in just a moment)

S3 is a challenge we've done for the last 11 summers. During this 6 week Sizzlin Summer Slimdown (S3) we had 51 participants. Our goal was to lose bodyfat and thereby gain more health. At this time in our country, being and staying healthy is your best option to fight off any crazy disease that plaques our world.At the end of S3, many of you dropped percentage points in your bodyfat. I'm not talking pounds or total body weight; percentage points! As I recorded the numbers this year it was a recurring theme to see a drop in 1.3, 2.4, 1.5, 3.3, 4.2, 3.7 points dropped.And then I saw a 5.7 and yet one more was higher. One person out of the 51 dropped 6.2 percentage points in 6 weeks. That is a total of 33.7% lost in bodyfat. Wow, that is awesome!At the beginning of S3 Dean and I committed to awarding 50% of the fees away. That is a grand total of $869. Half of that money will go to a local business that has suffered because of Covid. And half will go to our winner.

Without anymore chatter, $435 is going to Meredith Esonis. She rocked this challenge by dropping 6.2 percentage points of body fat, which is just incredible. That means her total body fat went down by a third in 6 weeks!

In Her Words  - "Baby Steps"

"Wow! I didn’t expect such a significant result. Mostly because I kept thinking ‘baby steps’.

I needed a focus to try to gain some control back. It has been a challenging year and a half for several reasons. S3 came along at the right time. The program was easy to follow, not overwhelming . The design was such that it allowed me to make small changes and then build on those new skills. This kept me in the present, not looking ahead; just looking at today. The group page was vital for a feeling of support. I wasn’t alone... obviously not with all the great results that were achieved!

Thank you for all that you do! You make such a difference."..

I enjoy Super Hero movies. They entertain but they also make me feel as if we (the collective we - humans) come together we could do just about anything for good. 

Recently the 6pm peeps threw me a party, A "Just Cuz" Party. There wasn't a real reason, they just wanted to give my spirit a boost. And boy did they. I left that evening on another planet. They did a great job giving me a lift. 

In turn I went into the house with an extra smile and had loads of fun with my family. Sometimes on Friday night after a long week, it is hard to have that energy. It was easy after that party. 

You see they sparked a little something inside that made me want to give back to others. When Coach Dean saw a saying the next day, it sparked a little something inside him to do the same. It was a simple saying but powerful. 

YOU'VE GOT THIS!

The saying wasn't intended to help the person who wrote it but it was for all who read it. Just think how many people we can give a 'pick me up' to just by having them read - YOU GOT THIS?

Coach Dean and I have always said, "If you get a little healthier, you automagically get a little happier and the whole world needs a little happy". 

I'm excited to put this on a shirt. We can start by wearing our shirt in the gym and around Epsom. We can make our peeps a little happier and then they can go home and make their family a little happier. Soon all of Epsom and our surrounding towns will be just a bit happier. And then the world......

YOU GOT THIS!

Coach Nancy

Stress is probably the biggest thief of good health. It robs us of sooooo much. Training battles that stress physically but an emotional outlet, with plenty of sleep, and good eating also battle the effects of stress.

I don't see the stress of covid going away anytime soon. Which means we need to find peace with the plan you've put in place or others have put in place for you. (I totally get that is super easy to say and almost impossible to do) Food won't take any of that challenge away. I have heard like the Freshman 15 there are some who have put on the Covid 19. (bad play on words but you all get the point)

Here is what I would do to give us a step up when it comes to snacking less. Make snacking harder than it is now. If you have lots of snacky foods at home, get rid of them or put them in a locked box. Cover them with a pile of bricks. Make grabbing them harder or a slower process to do. You'll still want to snack, you might even unload 30 bricks on top of your favorite snack food to eat them. BUT it will give you pause and make you work for it. Dean and I purposely don't buy snack foods so that when we want them, we have to get in the car and spend a bit extra cash on them at the Circle. It works.

Health for myself and for you is what I work hard at. During Recovery Week (remember it is this week - through September 7th. Regular training starts on Tuesday after Labor Day.) come up with a plan to give yourself the edge when it comes to stress. Recovery week is deigned to take the 'Edge Off' of the work your body has put into physical training. BUT that doesn't mean you just sit around doing nothing. Here are some ideas on what you can do during this week. 

• Sleep in a bit longer if you are a 5am peep. A little extra sleep will give you the edge up on keeping your immune system strong
• Enjoy time with friends and family. Purposeful time. Sitting across from a person and speaking with them. (Its just not the same if you're in the same room texting)
• Plan meals for the week. 
• Make a new recipe you have been wanting to try
• Take a hike 
• Ride your bike
• Spend time outdoors doing something you enjoy
• Create your grocery list
• Prep food for the week.
• Help your kids ease back into their school routine.
• Foam roll or stretch

The point is to spend some time purposely doing something to help you feel good or which takes stress away. Being able to do something that gives you a step up on feeling good at the same time taking stress away earns you bonus points. Everyone wants bonus points. (but don't stress about getting them. 🙂

Do you need a bit more Mental Toughness to translate into Extra Effort. Our MTXE shirt has received the most comments from any shirt we have ever designed. We used to call this the Monday morning shirt. I believe right now we need to wear resolve daily. With insight from a few peeps at 6:15am we've brought back this shirt. You'll be able to order it when you get back in September. 

Mental Toughness Extra Effort,

Coach Nancy

Lately I shop in my garden daily for my dinner meal. Its bursting at the seams with Dean doing most of the gardening. My secret recipe giver sent over this recipe so I had to give it a try. This recipe is another hit with the family. Kale is one of those leafy greens that most people like as a backdrop to the main ingredient. This recipe highlights Kale and does an amazing job giving it just the right companions. 

Kale Sensation Salad

• 1Tablespoons lemon juice (or 1 whole lemon)
• 2 Tablespoons shallot, minced (I used 1/2 red onion and two green onions) use which ever variety you have on hand
• 1/4 teaspoon salt
• 4 Tablespoons olive oil
• 2 bunches kale,  torn or chopped into bite size pieces
• 1/4 c parmesan cheese
• 5 clove garlic, minced (maybe 6 cloves) definately not optional 

Put the clean torn kale into a serving bowl. Mix everything except the parmesan in a separate bowl. Add the dressing on top and then sprinkle with the cheese. 

Let it sit in the fridge for a few hours before serving. Others will tell you it helps to meld the flavors together. I'll tell you it just taste best that way. 

Enjoy good food,

Coach Nancy

Today is a great day, isn't it? It is just about noon as I write this and my day has already been full of laughs and hard work. I've done most of the laughing and you've done most of the hard work. 🙂 I have the best job ever. Beside watching lives tranform and health being gained or kept, I enjoy the privilege of working alongside you. 

The New Normal isn't a phrase I enjoy very much. Life is what it is now and at some point things will change again. Until then I am taking advantage of each moment because I have that moment to do so. At Cr8 Fitness I see others who think like I do. They are going to enjoy life in this moment fully. 

The 9am ladies are one group of peeps that have a robust training inside the gym and also on Zoom. I talked with a few of them after training today asking them why they found it easy to come into the gym. 

I appreciate these ladies taking time just to shout out all the goodness they see at Cr8 Fitness. Their attitude is amazing. Keep Making It Happen.

Coach Nancy

I don't know about you but I feel a bit exhausted when all the news and talk is tragic, horrible, and chaos. I am in the mood for some positivity and doing good. Here is how we are going to start doing that in our world. We'll start with our town and go from there.

One of our very own peeps has some very large health issues right now. Of course that means they are quarantined. Petra, our 5am peep, has been staying away from training at the gym. She did venture out last week while no one else was around to say Hi to all of us in the parking lot. 

I'm sure you have seen her note. Here is how we are going to Fill Our Parking Lot. As each of you come into training, or to pick up your protein, or to visit me; I would like each of you to pick up a piece of chalk and write Petra back. I know we can take our empty lot and fill it with bits of goodness for her. 

Our first step in changing the things we talk about from all bad to good is to Fill Our Parking Lot UP! I'll buy more chalk if I need to, lets do some good and change the world.

Coach Nancy

I am so grateful for my faithful friends that send in tried and true recipes. Our garden is busting out at the seams with veggies right now. I am thankful for a recipe that uses a variety of some of my most prolific plants. Often I hear people love veggies, they also think they have to spend hours chopping and dicing them. I have found a handy dandy chopper for my veggies. Its true some things that are seen on TV actually do work. (some don't so be careful) I found this at Bed Bath and Beyond a few years ago. If I find another one, I'm going to buy it just in case this one gets worn out. 

NH Summer Salad

• 2 medium zucchini
• 1 summer squash
• 1 cucumber
• 1/2 onion, red is best but use what you have
• 2 cups cherry tomatoes
• 1 can black olives, sliced
• 1 bottle Italian Salad dressing or make your own like I did

Slice and dice all your veggies into bite size pieces. Pour on the Italian salad dressing and let chill before eating. I serve this on top of a bed a of microgreens. You can add parmesan cheese, sesame seeds. Using a different variety of veggies is what I like about this recipe. I can add some spice with a jalepeno or some sweetness with bell pepper. I can make it look pretty with adding fresh parsley or basil. 

Good food doesn't have to take hours. Find a tool that works for you and use it. Coach Dean is always telling me time is money so don't waste time doing something the hard way. 🙂

Here's the recipe for Italian Salad Dressing if you want to make your own. 

Italian Salad Dressing

• 1/2 cup apple cider vinegar
• 1/4 cup olive oil
• 1/2 Tbsp garlic powder
• 1/2 Tbsp onion powder
• 1/2 Tbsp Italian herbs
• 1/2 tsp dijon mustard
• 1/2 tsp dried basil
• 1/4 tsp pepper
• 1/4 tsp. salt

Shake it up in a container that has a lid. 

Enjoy Good Food,

Coach Nancy